Eat Breakfast

They say ignorance is bliss but there are times when ignorance of people makes me unhappy. 1 such example is when people don’t believe breakfast is important and decided not to include it in their routine. It is said that you should eat like a king for breakfast, queen for lunch and popper for dinner. Unfortunately for a lot of people, for reasons of their own, dinner happens to be the largest breakfast and dinner is the first one to be skipped. I’ve always thought that to a large degree, you are what you eat so that I think food has an important part in your life, particularly the quality of life. That’s among the reasons why I take time and effort not to just prepare decent food but also to write a lot about it so that I spread some consciousness in whatever small way I can. Reason I say it makes me unhappy is because the effects of skipping breakfast might not be seen instantly. But over time an individual will need to deal with the consequences. When some of my friends say they don’t have breakfast I feel bad as they aren’t doing any good for their body. In this column I hope to summarise what I have read and understood about the importance of breakfast and also some simple yet fast breakfast ideas to make it easier for you.
Let Us Examine the impact of having or not having breakfast to better understand why bother with breakfast Weight management – many believe that skipping breakfast so that they reduce calories would help them lose weight. It can’t be further from the truth. When we sleep through the night, our own body slows down, so metabolism slows down. When we have something to eat in the morning, we’re effectively giving the signal to the body the day has started and metabolism should increase. However, those who skip breakfast deny their own body of the signal in order that they feel lethargic as they continue until lunch with slow metabolism. When one feels lethargic and tired, one tends to work less, physically and in turn burns fewer calories. Also, once the body is deprived of food for a very long time, cravings start, particularly sugar cravings. This is when we feel like snacking on a chocolate bar or a massive fat muffin or cakes etc.. This effectively increases the calorie intake. To sum up, a slow metabolism, tired body burning calories and higher calorie/fat snacks efficiently contribute to weight gain rather than weight loss. All of us keep hearing about the many health conditions that may come with being obese, particularly risk of heart ailments and skipping breakfast could possibly lead to becoming overweight. Lowered cognition – studies have stated to have shown that kids who have breakfast fare better in problem solving than children who skip breakfast.
Remember it isn’t only the rest of the body that gets energy from digested food but also the brain. After the mind is low on energy, one can’t expect it to operate effectively. Some studies also show that children who skip breakfast are more likely to have problems focusing and also have issues with memory in comparison with children who have breakfast. Type 2 diabetes – skipping breakfast is thought to increase the chance of developing type 2 diabetes. If a person is already diabetic, it’s even more important to maintain sugar fluctuations low so the body needs to be fed at regular intervals. Diabetes is a condition of the body that’s not especially easy to handle as the complications of diabetes can be quite serious from losing eye sight, heart attacks, having to be amputated. If a person is overweight, the complications get even worse. The effect of diabetes might not be understood immediately but the body will be deteriorating gradually. Keeping the blood sugar in check is totally important when living with diabetes and skipping meals, that also breakfast will be tremendously counter-productive for diabetes control. Menstrual irregularities – a few studies are said to have shown that girls/women who skip breakfast are most likely to have irregular intervals. Bad disposition – low glucose is reportedly responsible for irritability fatigue and fatigue. Some studies show that those who skip breakfast snap at others more readily.
To me the chance of weight gain (and all associated health risks because of being obese) and risk of diabetes alone are enough to make me run for my breakfast. When it comes to kids, it’s extremely important to prepare healthy eating habit at an early stage and therefore, having breakfast is essential. With kids getting less and less playtime and exercise these times it’s even more important for them to eat healthier. There’s absolutely not any point in sending them to school to learn things if they can’t focus and as parents, we will need to give them sufficient support to allow them to learn. Hopefully, by now you’re at least thinking about getting breakfast.
I come from a tamil Brahmin family and Brahmin meal program is very well known because many of them have a enormous mid morning meal, later in the day a tiffin or lighter meal is consumed while dinner occasionally is liquid ingestion or fruits or some cereals, maybe curd rice. Reason I mention that is that though some people criticise them for using a heavy meal that ancient, what modern day dieticians are advising is pretty much similar – have a large breakfast. The meal would usually consist of rice (carbs), dal (protein), vegetables (vitamins and minerals) and ghee (fat) and unless I got it all wrong, this is exactly what makes a balanced meal. At this era, we barely have enough time to make these before we walk out of their doorways to work and neither will our working hours allow such a program. So, what are a few quick breakfast alternatives you could try. Oats porridge – boil a few tbsp of oats in water till it’s done (regular oats is far better than rapid cooking and honestly doesn’t take much time to cook anyway). If you want it sweet, add some milk, honey or sugar or some other sensible sweetener of choice. If you want savory, then add some buttermilk and small salt and consume. In any event, have a banana or another fruit of choice. Breakfast shake – milk shake or sodas make breakfast. Combine a banana sweetened with date syrup or some other natural sweetener (avoid synthetic sweetners or processed sugar) along with some milk. Top with crushed nuts and beverage. Adding oat milk rather than cow’s milk can help reduce fat and calories and also contribute to fiber intake. You could try the same with apple also. You might also use a spoon of wheat germ. Muffin – with a low sugar, bran loaded muffin is a superb way to fill you up for the morning. Top a healthy muffin with berries and eat alongside a glass of juice. Loads of healthy muffin recipes can be found, consider making enough over the weekend itself. I’d say it probably takes about ten minutes to make the muffin batter and about 20 minutes baking time which would be your breakfast sorted for a week! Breakfast sandwich – you can make those with leftovers too. You can use chapattis or pita breads or wholemeal breads and stuff them with leftover sabjis or some other vegetable of choice. This helps me get one of my five daily vegetables also. Peanut butter sandwich is an excellent option also. Toast and legumes – beans also contribute to one of five a day. This alternative is okay if you’ve got enough time to sit down and have your breakfast. Low fat flapjacks – I create my own flapjack that is somewhat more chewy than ordinary ones. I use very little brown sugar include dry fruits and dates syrup to sweeten instead. Believe it or not smallish portions of those oats rich almost no additional fat flapjacks are a excellent start to the day. Multi grain porridge – back home it’s common practice for mothers to produce a multi grain powder. It normally consists or wheat, barley, finger millet, sago, almonds and cardamom for flavouring. An individual can add few heaped spoons of the to water, bring to boil while stirring, add jaggery or sugar and milk. Healthy pancakes – create your own pancake mix by adding either the aforementioned porridge powder or wholewheat powder together with some millet powder. Add mashed banana or pureed berries or apple, if you would like it sweeter, add syrup like dates syrup to produce a batter. I often skip the baking powder or soda bicarb since it inhibits nutrition absorption. You could add small all purpose flour to facilitate flipping the pancake. Bread omelet – beat an egg and then add salt and required vegetables such as tomato, onion, mushroom etc. and make an omelet. Having protein earlier in the day is believed to be better than later. Museli – unite wheat flakes, oat flakes, Dead animal removal near me, rye flakes, barley flakes with a few dry fruits such as raisins, currants, seeds such as pumpkin seeds. Quick French toast – cut couple of bread pieces into four triangles each. Cook both sides and that is a fantastic breakfast on the move.
12. Millet gruel – Millet is usually considered poor man’s food but reality is many men and women working hard physically possess ragi gruel frequently for breakfast. It keeps them complete for long but they are involved in intense work. 1 way of preparing is very similar to multi grain porridge mentioned before. Another technique is to combine it with some buttermilk and let it sit overnight. Next morning add little water if necessary and cook while stirring, until it’s shiny. Season with salt and beverage. Millets are low fat protein sources.
I expect at least one or two of the above options match your taste and time. On weekends you can indulge somewhat more by creating cooked breakfast and several these recipes are available on my site also.
Make healthy decisions for your life, remember, prevention is much better than cure. An individual can skip any meal, but not breakfast no matter whether one is hungry or not. For the other meals you’ll be able to go in accordance with your body, eat when hungry but breakfast is an exception. Do not await the ‘right’ day to begin having breakfast, there’s absolutely no bad time to do the perfect thing. Live long, live happy, live healthy!